Getting better defined biceps are a goal for many, and it’s helpful to learn how to build them up in a more effective way that requires less time to see results. Many schools of thought exist on the best way to attain this goal, but here are a few you might want to try the next time you go to the gym.
Incline Dumbbell Curl
Lay on an incline with your arms hanging down. Then perform basic curls while holding dumbbells. The above problem of having momentum doing most of the work for you while performing barbell curls can be effectively eliminated if you are doing incline dumbbell curls correctly. This is because your back movement is severely restricted.
These are easily performed by simply standing up straight and doing curls with your barbell. This is an ideal exercise to try for better strength development. You will need to be careful you do not allow your momentum to force you to lean your body backward when lifting the barbell up. This exercise will not have nearly as much impact if you allow momentum to perform the majority of the work. You want to allow your muscles to have most of the burden, so it’s best to perform this exercise slowly.
Standing Biceps Cable Curl
Firmly grasp the handles of a cable while standing and keeping your back as straight as possible, then perform basic curl motions. This is an ideal exercise to do if focusing on the deep-tissue muscle fibers is your goal. Your biceps will have the stabilization needed during this exercise since the cable tension makes this type of curl less stable than other varieties. Rotating cable handles and a straight bar are acceptable attachments to use with your cable as well.
It would not be a good idea to perform all of these bicep exercises in the same workout every time you go to the gym. Instead, make a schedule for yourself and switch them around. This will allow you to keep track of which exercises you performed during the previous workout since you want to avoid allowing your biceps adapt to your workout regimen. Changing your routine on a regular basis will prevent you from reaching a plateau. You can also supplement this workout regimen with the use of tested SDI Labs steroids for more defined results.